Looking for a creamy, cheesy, and hearty baked casserole that brings all the rich flavor of comfort food—without unnecessary carbs or gluten? This Keto Loaded Mashed Potato and Meatball Casserole is exactly what you need. With its soft mashed potato topping, bold seasoned meatballs, and golden cheese blanket, this low-carb version delivers all the richness of classic shepherd’s pie—in a keto-approved, dairy-rich format.
Perfect for family dinners , meal prep , or when you’re craving something indulgent but staying in ketosis, this one-dish wonder uses simple ingredients like riced cauliflower mash, almond flour crust, and sugar-free tomato sauce to bring bold Mediterranean flavor into your kitchen. Whether you’re doing strict ketosis , following a low-carb lifestyle , or simply love comforting casseroles with depth and richness, this loaded mashed potato and meatball casserole will quickly become a household favorite.
In this article, we’ll walk you through how to make this perfect keto-loaded mashed potato and meatball casserole from scratch , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s dive into the world of soft, gooey, cheese-drenched comfort!
Why You’ll Love This Loaded Mashed Potato and Meatball Casserole
This isn’t just any old shepherd’s pie—it’s a savory, cheesy, melt-in-your-mouth delight made with real ingredients that bring bold texture and taste together beautifully—in one pan!
Here’s why it stands out:
- 🥔 Low-carb mashed potato base : Made with riced cauliflower for fiber and body.
- 🍗 Bold meatball layer : Seasoned ground beef or turkey adds protein power and natural juiciness.
- 🧀 Golden cheese topping : Melted mozzarella or cheddar adds stretch and richness without dairy overload.
- 🥣 Easy to make : Just layer, bake, and enjoy—no fancy tools needed!
- ⏱️ Ready in under an hour
- 🧁 Great for batch prep or freezer storage
- 🧼 Minimal cleanup : One baking dish = easy prep!
Whether you’re making it for yourself after work, your family for dinner, or guests at a weekend gathering, this keto casserole will quickly become a go-to comfort dish.
Ingredients You’ll Need
For the Meatball Layer:
- 1 lb ground beef or ground turkey
- 1/2 cup finely chopped mushrooms or grated zucchini (for moisture)
- 1 egg (or flax egg for vegan option)
- 1 tsp garlic powder or fresh minced garlic
- 1 tsp dried oregano
- 1 tbsp powdered erythritol or monk fruit sweetener (optional for balance)
- 1 tbsp almond flour or crushed pork rinds (for binding)
- Salt and pepper to taste
Pro Tip: Add diced onions or bell peppers for extra flavor and crunch.
For the Mashed Potato Layer:
- 4 cups fresh or frozen riced cauliflower
- 1/4 cup heavy cream or unsweetened almond milk
- 2 tbsp butter or ghee
- 1 clove garlic, minced
- Salt and pepper to taste
Optional: Add sour cream or cream cheese for richer flavor.
Final Assembly:
- 1 cup shredded mozzarella or cheddar cheese
- Fresh chives or parsley for garnish
- Optional: Sugar-free gravy or hot sauce for extra flair
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C) . Grease a 9×9-inch baking dish or cast iron skillet generously to prevent sticking.
Pro Tip: Use parchment paper for easier removal after baking.
Step 2: Mix and Bake the Meatballs
In a large bowl, combine:
- Ground beef or turkey
- Mushrooms or zucchini
- Egg or flax egg
- Garlic powder
- Oregano
- Powdered sweetener (if using)
- Almond flour or pork rinds
- Salt and pepper
Mix well using clean hands until fully incorporated.
Form into 1-inch balls and place on a baking sheet.
Bake for 15–18 minutes , or until browned and cooked through.
Let cool slightly before layering.
Step 3: Prepare the Cauliflower Mash
If using frozen riced cauliflower:
- Sauté in a skillet over medium heat for 4–5 minutes to remove excess moisture.
If using fresh:
- Microwave or steam briefly until just tender—not mushy.
Transfer to a mixing bowl.
Add butter, garlic, salt, pepper, and cream or sour cream.
Mash gently with a fork or mix with a hand mixer until smooth and fluffy.
Step 4: Layer the Casserole
Assemble in the same order:
- Meatballs
- Sugar-free marinara sauce (optional)
- Mashed cauliflower
- Top generously with mozzarella cheese
Finish with a sprinkle of fresh chives or Parmesan cheese.
Step 5: Bake Until Golden and Bubbly
Transfer to the preheated oven and bake for 20–25 minutes , or until bubbly and golden around the edges.
Let rest for 5–10 minutes before slicing.
Step 6: Garnish and Serve!
Sprinkle with fresh herbs like chives or parsley.
Serve warm with:
- A side salad
- Roasted broccoli or green beans
- Pickles or fermented vegetables
- Tzatziki or chipotle mayo for dipping
Enjoy every creamy, cheesy bite of your Loaded Mashed Potato and Meatball Casserole !
Nutritional Information (Per Serving – Makes 6 Servings)
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Total Fat | ~14 g |
| Saturated Fat | ~6 g |
| Cholesterol | ~50 mg |
| Sodium | ~300 mg |
| Total Carbs | ~6 g |
| Dietary Fiber | ~2 g |
| Net Carbs | ~4 g |
| Protein | ~16 g |
Note: Values may vary based on exact measurements and optional add-ins.
Tips for the Best Loaded Mashed Potato and Meatball Casserole
- Use high-quality meat and cheese – Ensures better flavor and texture.
- Don’t skip pressing the mash – Keeps everything intact and sliceable.
- Layer carefully for even distribution – Ensures each bite has perfect balance.
- Make ahead and store – Flavors intensify overnight; keep refrigerated.
- Double the batch for future meals – Great for freezing and reheating later.
Variations & Customizations
Want to switch things up? Try these tasty variations:
Chicken Alfredo Style
Replace meatballs with shredded chicken and use alfredo sauce instead of tomato.
Vegan Option
Use plant-based meatballs and vegan mashed potatoes made with cashew cream.
No-Bake Energy Bowl
Chill the mixture and serve cold with pickled vegetables and hot sauce.
Seafood Layer
Replace meatballs with flaked salmon or tuna and layer with lemon-dill sauce.
Spicy Kick
Add crushed red pepper flakes to the meatballs or top with jalapeños.
Frequently Asked Questions (FAQ)
Is this truly keto-friendly?
Yes! With only ~4g net carbs per serving , it fits perfectly within a ketogenic lifestyle.
Can I use regular mashed potatoes?
Not recommended—standard mashed potatoes are high in carbs. Stick with cauliflower mash or zucchini noodles.
How do I store leftovers?
Store cooled portions in an airtight container in the fridge for up to 4 days . Reheat gently in the oven or microwave.
What kind of cheese works best?
Mozzarella gives the richest flavor, but cheddar, Gouda, or goat cheese also work great.
Can I freeze this casserole?
Yes! Cool completely and wrap tightly. Reheat at 300°F (150°C) for 10–12 minutes .
Why This Recipe Works So Well
This Loaded Mashed Potato and Meatball Casserole works because of its perfect balance of textures and bold flavors:
- The cauliflower mimics potatoes while keeping it low-carb and nutrient-dense.
- The meatballs give hearty protein power , balancing the richness naturally.
- And the mozzarella melts into a rich, golden blanket , completing the comfort-food experience.
It’s the kind of dish that makes eating clean feel indulgent—because it tastes so good.
Serving Suggestions
Looking for creative ways to serve your keto casserole beyond just a plate? Here are some ideas:
In Wraps
Wrap warm bites in large lettuce leaves or collard greens for handheld eats.
Over Greens
Top arugula or kale with warm casserole for a heartier salad.
With Dipping Sauces
Try ranch dressing, tzatziki, or horseradish for extra flair.
At a Dinner Party
Cut into squares and arrange on a platter with toothpicks for appetizer bites.
As Leftovers
Crumble over scrambled eggs or mix with Greek yogurt for balanced breakfast bowls.
Health Benefits of Key Ingredients
Let’s take a quick look at the health benefits of what makes this dish special:
Cauliflower
Rich in fiber and vitamin C—supports digestion and immunity.
Mozzarella / Cheese
High in calcium and healthy fats—great for brain function and satiety.
Olive Oil / Herbs
Natural anti-inflammatory compounds—boosts heart health and flavor naturally.
Even though this is a baked dish, it’s packed with nutrients that make it more than just a treat—it’s a smart addition to your balanced lifestyle when enjoyed mindfully.
Final Thoughts: A Must-Try Comfort Dish for Comfort Food Lovers
This Loaded Mashed Potato and Meatball Casserole proves that going low-carb doesn’t mean missing out on bold, comforting flavors. With its soft veggie base, juicy meatballs, and signature cheesy finish, it’s the kind of dish that turns a classic casserole into something magical—even without wheat or rice.
Whether you’re new to keto, looking for a fast weeknight dinner idea, or want to impress with homemade flair, this casserole deserves a spot in your kitchen. It’s easy to make, customizable, and loved by kids and adults alike.
So go ahead—whip up a batch, share it with friends, or savor it solo. Either way, you’re treating yourself to something worth celebrating.
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Loaded Mashed Potato and Meatball Casserole – Cheesy, Savory & Perfectly Low-Carb!
- Total Time: 1 hr 25 mins
Description
A delightful blend of savory meatballs, creamy potatoes, and melty cheese!
Ingredients
1 lb lean ground beef, 1 lb ground pork, ½ cup breadcrumbs, ½ cup diced onion, 2 large eggs, 1 tsp salt, 1 tsp pepper, 3 cloves garlic (minced), ¼ cup fresh parsley (minced), ⅓ cup grated parmesan cheese
3 cups mashed potatoes (about 5 potatoes), 1 tbsp fresh parsley (minced), 6 slices bacon (cooked and chopped), 1 tsp garlic (minced), 2 large eggs, ½ cup shredded cheddar cheese, 1 tsp salt, ½ tsp pepper
2 tsp olive oil, ¼ cup onion (diced), 2 cloves garlic (minced), 2 cups tomato sauce, 4 large basil leaves (minced or 1 tbsp dried basil), ½ tsp salt, ¼ tsp sugar, ¼ tsp pepper, ¼ tsp thyme, ¼ tsp oregano
12 slices mozzarella cheese
Instructions
Make the Meatballs:
Preheat the oven to 350°F. Spray a cookie sheet or cake pan with nonstick cooking spray, or line with parchment paper. In a large mixing bowl, combine all the meatball ingredients and mix until well-combined. Using a large ice cream scoop, divide the meat into 12 even pieces, and roll between your hands to form meatballs. Place on the cookie sheet, and bake for 28 – 30 minutes, until cooked through. Remove from oven and set aside.
Make the Loaded Mashed Potatoes:
Spray a 9×13 pan with nonstick spray. Set aside. In a large mixing bowl, combine all the loaded mashed potato ingredients, and mix well. Using a large ice cream scoop, scoop 12 large balls of mashed potato mixture, and line them up in the baking dish in rows of 3. Using a small scoop or spoon, create a dip in the center of each potato ball for the meatball to sit on top. Place the baked meatballs in the hole on top of the potato balls.
Make the Marinara Sauce:
In a large saucepan, heat the olive oil over medium heat and add the onions. Cook the onions for 5 minutes, until softened, and then add the garlic. Cook for an additional 60 seconds. Pour in the tomato sauce, and stir. Add the basil to the sauce and cook the sauce for 10 minutes. Add the salt, sugar, pepper, thyme, and oregano, and continue cooking for an additional 5 minutes.
Put it all Together:
Place a scoop of sauce on top of each meatball, and top each mound with a slice of mozzarella cheese. Place the pan in the oven and bake for 10 minutes. Turn on the broiler to 500°F, and move the casserole to the top rack. Broil until the cheese is lightly browned, about 3 – 5 minutes. NOTE: Broiling is safest in metal baking pans. Glass and ceramic pans may break under high heat. Remove and serve with your favorite side dish and bread.
- Prep Time: 25 mins
- Cook Time: 1 hr
Nutrition
- Serving Size: 6
- Calories: 766
- Fat: 47g
- Carbohydrates: 32g
- Protein: 49g